• Gro is a member of the esteemed 2022 Zwift Triathlon Academy who is working with PF&H as she builds towards the IM World Champs in Kona this coming October
• In her past long-course triathlons, Gro has struggled tremendously with stomach issues late in the race, ultimately leading to sickness and walking the run course
• Gro has worked hard with PF&H to dial her nutrition and hydration strategy, and this was her first 70.3 where she had no GI distress, and ultimately led to her having “the best experience on a race course I’ve ever had!”
• Aiming to get her pacing and fueling dialled for the upcoming World Champs, Gro executed both excellently to finish on the podium

Hydration

• Gro preloaded the night before the race with 1L/32oz of water with a PH 1500 (tablet) in. This will have diluted the relative sodium concentration to 750mg/L, which is less than we recommend for preloading. In future Gro should aim to drink ~500ml/16oz with one PH 1500 (Tablet) to maximise her fluid retention and blood plasma volume
• To average ~456ml/15oz per hour across the whole race is a solid effort from Gro, who did this by drinking ~492ml/h (16oz/h) on the bike and ~588ml/h (20oz/h) on the run. The temperatures began to soar during the half marathon to ~28℃/82℉, and so Gro’s increased fluid intake was a rational decision which will have replaced a good amount of her fluid lost through sweat
• In terms of sodium replacement, Gro added one PH 1500 (Drink Mix) to each of her bottles on the bike which contained one serving of PF 30 Drink Mix to consume a total of ~3,844mg of sodium, which equates to ~650mg/h. When combined with her total fluid intake of ~2.7L/91oz, this gave Gro a relative sodium concentration of ~1,424mg/L
• Given Gro’s sweat sodium concentration of 1,146mg/L, as measured by our Sweat Test, her sodium intake during the race will have adequately replaced her sodium and fluid lost through sweating
• Gro rated her hydration strategy 9/10, feeling that one slight change was that she could have taken some more liquid carbs towards the end of the bike, as she was a little hungry when starting the run

Fueling

Conclusions

• This was a breakthrough race for Gro’s fueling and hydration strategy, as it was the first race where she hasn’t been sick or experienced any GI distress
• Rating her race satisfaction 9/10, Gro was extremely happy to have felt strong all day and not experience any dips in energy levels
• Gro felt she could have pushed harder on the swim, feeling that she finished with “plenty more in the tank”
• In summary, Gro said “the main takeaway from Nice was that my fueling and hydration was spot on and I felt amazing all day - the best race experience I’ve ever had!”